Today's program for your training
6 x Shuttle run
6 x Ring rows
6 x Down ups
6 x Reverse lunges
6 x Ground to overhead
12 Sync. KB snatch @8/12 Intermediate: @12/16 RX: @16/24
14 alt. Burpee box jumps (alternate between partners)
12 Sync. KB Overhead squats
4 alt. Rope pulls/Rope climbs (alternate between partners)
Rest 4 min
21-15-9-3
Sync. Devils press @12,5/17,5 Intermediate: @15/22,5 RX: @17,5/25
42-30-18-6
Wall balls 14/20 lbs (split anyhow)
*After each round: 4 sync. Target Burpees/Burpee pull ups/Bar Muscle ups
12 KB snatch @8/12 Intermediate: @12/16 RX: @16/24
14 Burpee box jumps
12 KB Overhead squats
4 Rope pulls/Rope climbs
Rest 4 min
21-15-9-3
Devils press @12,5/17,5 Intermediate: @15/22,5 RX: @17,5/25
21-15-9-3
Wall balls 14/20 lbs
*After each round: 4 Target Burpees/Burpee pull ups/Bar Muscle ups
